Can Cardio Reduce Belly Fat? What the Research Says

Move & Strengthen / belly fat, nutrition, smaller stomach workout, workouts
Can Cardio Burn Stomach Fat? What the Research Says

Can cardio burn stomach fat?

The short answer: cardio can help reduce the fat deep inside your abdomen, but no cardio session can target your stomach. In a large 2023 review of 84 trials, aerobic exercise of at least moderate intensity lowered visceral fat in people with overweight and obesity. Where the fat comes off first, and how fast, varies from person to person.

The two kinds of belly fat

Mayo Clinic describes subcutaneous fat as the belly fat you can feel when you pinch the skin around your middle, and visceral fat as fat that builds up deep within the abdomen, around the organs. Harvard Health Publishing calls visceral fat a key player in a variety of health problems and says it matters much more for health than subcutaneous fat. Mayo Clinic says too much visceral fat is strongly linked with a higher risk of serious health issues.

You cannot tell the two apart by looking in a mirror. That is one reason we suggest tracking your waist with the waist-to-height ratio instead of guessing.

What the research found about exercise

A 2023 systematic review and network meta-analysis in Obesity Reviews pooled 84 randomized controlled trials with 4,836 people who had overweight or obesity. It compared aerobic exercise, resistance (strength) training, the two combined, and high-intensity interval training (HIIT). Its main findings:

  • All four types of exercise reduced visceral fat.
  • Vigorous-intensity aerobic exercise and HIIT had the highest probability of being the best option for visceral fat. Resistance training ranked lowest.
  • Strength training reduced visceral fat in men and in people with body fat below 40%, but not in women or in people with body fat of 40% or more.
  • Aerobic exercise, strength training, the combination and HIIT also improved total body fat, BMI, waist circumference and subcutaneous fat.

These results come from people with overweight or obesity, and a pooled analysis shows averages, not what will happen to you. They support exercise as a whole, rather than any one workout as a belly-fat cure.

Why cardio cannot target your stomach

A 2022 meta-analysis in Human Movement found no evidence that exercising one body area burns fat from that area. Mayo Clinic makes the same point about crunches: they strengthen the abdominal muscles, but doing them alone will not get rid of belly fat. Mayo Clinic adds that visceral fat responds to the same diet and exercise strategies that reduce total body fat.

Can cardio burn stomach fat?
Jogging

What about HIIT?

HIIT alternates short bursts of hard effort with easier recovery periods. Mayo Clinic says there is some evidence that HIIT can help reduce belly fat, and the 2023 review ranked it among the most effective options for visceral fat. It is demanding exercise. If you are new to exercise, have a medical condition, or are returning after a long break, we suggest speaking to a healthcare professional before trying it.

What health guidelines recommend

The CDC says adults need 150 minutes of moderate-intensity activity a week (or 75 minutes of vigorous activity, or an equivalent mix), plus activity that works all the major muscle groups on at least 2 days a week. It also says some activity is better than none, and that going beyond 150 minutes brings more benefit. Brisk walking counts, as Mayo Clinic also notes. See our walking guide for what it can and cannot do.

Food still matters

Mayo Clinic’s belly-fat advice pairs activity with eating more fruits, vegetables and whole grains, choosing lean protein, limiting processed meats and saturated fat, watching portion sizes, and replacing sugary drinks with water or other unsweetened drinks. It recommends slow, steady weight loss. For fiber specifically, see our fiber guide. For the full picture, start with What Health Authorities Actually Say About Belly Fat.

A realistic way to use this

  • Build toward the CDC weekly minutes. Spread them over the week and count walking, cycling, swimming or any activity that raises your heart rate.
  • Add muscle-strengthening on 2 days a week.
  • Treat vigorous exercise and HIIT as optional extras to add gradually, not requirements.
  • Track your waist every few weeks with the same method, and judge the trend over months.

Frequently asked questions

Is cardio better than strength training for belly fat?

In a 2023 network meta-analysis of 84 trials in people with overweight and obesity, vigorous aerobic exercise and HIIT had the highest probability of being the best way to reduce visceral fat, and resistance training ranked lowest. The authors also found strength training helped in men and in people with body fat below 40%, but not in women or people with higher body fat. Health guidelines still recommend both, because they do different jobs.

Is HIIT the best way to lose belly fat?

Mayo Clinic says there is some evidence that HIIT can help reduce belly fat. The 2023 review ranked it among the most effective options for visceral fat. HIIT is hard exercise, so it is not suited to everyone, and we suggest checking with a healthcare professional first if you have a health condition or have been inactive.

Can crunches or planks burn stomach fat?

No. Mayo Clinic says that crunches strengthen the abdominal muscles, but doing them alone will not get rid of belly fat. A 2022 meta-analysis found no evidence of spot reduction.

How much cardio do I need?

The CDC says adults need 150 minutes of moderate-intensity activity a week, or 75 minutes of vigorous activity, or an equivalent mix, plus muscle-strengthening on at least 2 days a week. It adds that some activity is better than none.

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This article is general education, not medical advice. Read our disclaimer and editorial policy.